Name: Playbook - Nick Bare - W9/D3 - Pull Strength
Uploaded: 2023-07-12T03:07:30.860Z
Duration: 45 min
Description: W9/D3 - Pull Strength

Casey Guerrero

Caleb Winebrenner

- Pullups (as many reps as possible in 5 minutes)
- Deadlifts 5 x 5
- Kettlebell swing 4 x 20 
- Dumbbell shrug  3 x 15
- Face pulls 4 x 20 
- Lat pulldown 4 x 10-12
- Chin ups (6 reps every minute on the minute for 7 minutes)

- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups (max reps in 5 minutes)

- Stand with your mid-foot under the bar
- Hold the bar with both hands keeping a neutral spine
- Pull the slack out of the bar
- Pull the bar up keeping your body tight
- Engage your hamstrings & glutes as you go up
- Reach full extension

Deadlifts

-Stand with feet outside shoulder width and a kettle bell on the ground in front of you.
-Bend your knees and hinge at the waist and grab the kettlebell.
-Hike the kettle bell between your legs ( keeping the handle above your knees).
-Stand up right and swing the kettlebell to head height.
-Release and repeat

Kettlebell swing

-Stand with feet together while holding a dumbbell in each hand.
-Shrug your shoulders right up  ( as if you are trying to touch your shoulders to your ears)
-Lower to starting position.
-Repeat

Dumbbell shrug

-Stand in front of a cable with a high attachment.
-Grab attachment and pull it towards your face keeping your elbows high and to your sides.
-Release and repeat

Face pull

- Hold on to the bar outside shoulder width
- Bring your elbows into your ribs pulling the bar towards the top of your chest
- Engage your lats as you pull down
- Pause for a second and reverse motion to return to the initial position

Lat Pull Down

* Complete 6 pull ups on the top of the minute, every minute, for 7 minutes.
- Hold the bar with your palms facing you 
- Pull your body up
- Engage your back as you pull up
- Keep your elbows close to your body

Chin Up (6 each minute for 7 minutes)

W9/D3 - Pull Strength

Crazy tough towards the end. Only managed to get 1 handstand push up. I’ve been humbled today

Andrew

Ralph

Very nice workout. Instead of med ball pushups I did Diamond, nasty fatigue.

W1/D1 - Push Strength + Run

Aaron

W1/D2 - Ruck + Core

Absolutely brutal. Could t make it all the way through. Success?

Daniel

W1/D3 - Pull Strength

So necessary, I appreciate this workout for recovery!

Erick Montalvo

buck

W1/D4 - Dedicated Mobility

Greg

Nice wod. Felt better then the last time I did it. But still need to improve.

W1/D5 - Run + Bodyweight Movements

Leah

Nasty workout. Burpees destroyed my shoulders.

W1/D6 - Lower Body Strength

Nice intervals. Felt really good. Nice ab wod.

Theo

W1/D7 - Run + Core

Brutal workout. Medicine ball pushups destroyed me again.

Amazing workout been going good I think this workout definitely helps prep

Chapmen

W2/D1 - Push Strength + Run

Crazy how much the cardio is getting better. Been loving it!

W9/D3 - Pull Strength

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